Complete guide
The complete keto diet guide
The ketogenic (keto) diet is a very-low-carb, high-fat way of eating that shifts your body into ketosis — a metabolic state where you burn fat for fuel and produce ketones. In practice, that means keeping net carbs to roughly 20–50 grams per day, eating moderate protein, and getting most of your calories from healthy fats. This guide walks you through everything, step by step.
The keto diet in four steps
- Set your carb limit. Start at 20–30g net carbs a day to reach ketosis faster.
- Eat the right foods. Protein + healthy fat + low-carb vegetables at every meal.
- Track net carbs. Net carbs = total carbs − fiber. Staying under your limit is what keeps you in ketosis.
- Confirm ketosis.Optionally test ketones (blood, breath, or urine) to verify you've crossed over.
What to expect
Most people enter ketosis within 2–4 days. You may feel a short adjustment period (the "keto flu") that good hydration and electrolytes largely prevent. Within a few weeks you become "fat-adapted," when energy and appetite control tend to feel their best.
Explore each topic
What is ketosis?
The metabolic state where your body burns fat and makes ketones — and how to know you're in it.
Read more →Keto for beginners
Set your macros, plan your first week, and avoid common mistakes.
Read more →Keto food list
Exactly what to eat and avoid, plus how to read net carbs.
Read more →How to test ketones
Blood vs. breath vs. urine — accuracy, cost, and which to choose.
Read more →Signs of ketosis
The physical signs you're fat-adapted — and how to confirm them.
Read more →Beating the keto flu
Why it happens and how electrolytes prevent it.
Read more →Keto + intermittent fasting
How to combine them to deepen ketosis, safely.
Read more →Keto vs. low-carb
The key differences and how to pick the right approach.
Read more →Put this guide into practice
CarbClue tracks your carbs and ketones and guides you to stay in ketosis. Join the waitlist to get started.